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-   -   The Barn (https://board.crossfit.com/showthread.php?t=58847)

Norm Swann 05-06-2012 10:26 AM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #8:
BOSU Total Body Workout (TBW)B
5 bouldering routes 2/5


Skill #1: MU=5 total for month
Skill#2: ?RM;
Skill #3: HSPU= 21 WOD=21 total for month

WOD: "Pheezy" 3 rounds for time of:
165lb. Front Squat, 5 reps [B]100 lbs.[/B]
18 Pull-ups
225 lb. Deadlift, 5 reps [B]195 lbs.[/B]
[I]18 T-2-B[/I] [B]Skipped this[/B]
165lb. push jerk, 5 reps [B]80 lbs.[/B]
18 HSPU [B] 7 reps[/B] 25:45

15 min. Stretching

Norm Swann 05-10-2012 05:36 PM

Re: The Barn
 
Tuesday, Wednesday at New with Barney
Tuesday: Meadows, 1st and 2nd buttress-routes ranging from 5.10c to 5.11c. Placed some gear on a mixed route
Wednesday: Summersville: 5.10b and c on Orange Oswald wall
Narcissus:12a bolt to bolt. Cool route
A lot of rain but we found some great routes that were dry.

Norm Swann 05-13-2012 03:33 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hip

WU #9: Rock Rings 10 minute Sequence: added 1 rep and 5 secs. to each:
The sequence consists of 10 tasks, 1 performed at the start of each minute, with the remaining time for rest until the start of the next minute.
1: 4 pull-ups (Jugs)
2: 15 sec. bent arm hang (Medium)
20 sec. dead hang (Small)
3: 3 offset pull-ups (Large/small)
3 offset pull-ups (Reverse)
4: 25 sec. L hang (Large)
5: 6 pull-ups (Medium)
6: 25 sec. bent arm hang (Small)
7: 20 sec. L hang (Medium)
20 sec. dead hang (Medium)
8: 15 sec. offset hang (Medium/Small)
15 sec. offset hang (Reverse)
9: 25 sec. L hang (Large)
10: 6 pull-ups (Medium)
dead hang to failure (Small) (20 sec.)

WOD: 3 rounds for time of:
Run 800m
Rest 2 mins. 3:54-3:49-3:49
Total w/ (2) 2 min. rests: 15:32

15 min. Stretching

Norm Swann 05-16-2012 07:28 AM

Re: The Barn
 
Yesterday:
Hinckley w/ Rick
Dunes, 2 reps
Routes on front of island, 7 reps
Ed's rope on Hinckley Crack, 1 rep, several attempts on Buzzard direct
Beautiful Day!

Norm Swann 05-21-2012 04:38 PM

Re: The Barn
 
Friday-Sunday New River w/Tim; climbed w/Jeff on Saturday

Routes were all good, rated from 5.9-5.12a. Another great trip! It was good to climb with Tim and Jeff again.

Monday
Rest Day

Norm Swann 05-22-2012 10:30 AM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hip

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 5 Handstand push-ups
, 10 front squat, 65 lb.
5 Kipping Pull-ups

3 Forearm Rolls @ 15lb., 20 one-legged squat
5 bouldering routes 5/6

Skill #1: MU=5 total for month
Skill#2: ?RM;
Skill #3: HSPU= 21 for month + 30 WOD=51 total for month

WOD: 3 rounds for time of:
50 DU
40 Sit-ups
30 Med Ball Cleans, 22 lbs.
20 Pull-ups
10 HSPU 39:40

15 min. Stretching

Norm Swann 05-23-2012 01:22 PM

Re: The Barn
 
Hinckley w/ Rick and Ed
O-wall
Humidity in the 60% range. Noticeable, but not too bad.

Norm Swann 05-25-2012 10:55 AM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hip

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24,
25 Wall Ball Sit-ups: 4 lb. ball @ 4 from wall
1 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes 5/8
Skill #1: MU=5 total for month
Skill#2: 5RM; Shoulder Press 75-75-80-85-[B]90 PR[/B]
Skill #3: HSPU=51 total for month

WOD: For time:
75lb. Back Squat, 50 reps / [B]25 reps[/B]
5 rope ascents / substitute [B]5 Bachar Ladder climbs[/B]
75lb. Back Squat, 40 reps / [B]20 reps[/B]
4 rope ascents / substitute [B]4 Bachar Ladder climbs[/B]
75lb. Back Squat, 30 reps / [B]15 reps[/B]
3 rope ascents / substitute [B]3 Bachar Ladder climbs[/B]
75lb. Back Squat, 20 reps / [B]10 reps[/B]
2 rope ascents / substitute [B]2 Bachar Ladder climbs[/B]
75lb. Back Squat, 10 reps / [B]5 reps[/B]
1 rope ascents / substitute [B]1 Bachar Ladder climbs[/B]
32:42

15 min. Stretching

Norm Swann 05-26-2012 09:52 AM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hip

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 Wall Climbs
10 push press, 65lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb., 5 bouldering routes 5/5

WOD: 5K run 29:20

15 min. Stretching

Norm Swann 05-27-2012 10:27 AM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hip

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups
5 bouldering routes 5/6

Skill #1: MU=5 total + 5 WU (3-1-1) + 5 Skill(2-2-1)=15 total for month
Skill#2: ?RM;
Skill #3: HSPU=51 total for month

WOD: "DT" 5 rounds for time @ 155lbs. [B]85lbs.[/B]of:
12 Deadlifts
9 Hang power cleans
6 Push jerk; [B]push press[/B] 14:54

15 min. Stretching


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